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5 Organic Foods Every Woman Should Eat
Here's a summary of what I consider to be the most important organic switches every woman should make, if she eats these foods.
- Yogurt: Most women don't drink a lot of milk, but perhaps you're reaching for yogurt in the dairy case when you need a snack on the go. Organic yogurts are made without the use of added hormones or antibiotics and can have higher levels of omega-3s. Organic dairy products are not only good for our bodies - they can be much less damaging to the environment. Watch more about organic dairy choices…
- Super Salads: Conventional lettuce has some of the highest levels of toxic synthetic pesticides of any food. Choose fresh organic greens as a salad base, then slice in organic veggies to add color and vitamins. You'll benefit from almost an extra serving of fruits and vegetables a day when you choose organic greens because organic can average more than 25 percent more antioxidants.
- An Organic Apple a Day: Apples are second only to bananas on our fruit shopping lists, but most people don't know they can contain toxic synthetic pesticides including organophosphates, even when they're washed and peeled. Choose organic apples as well as nectarines, peaches, pears, strawberries, cherries and imported grapes, as all these fruit are more vulnerable to pesticides. Watch more on apples…
- You Say Tomato, I Say Organic: The average American consumes about 90 pounds of tomatoes a year, mostly in sauces and catsup. Organic tomatoes can have significantly more lycopene, an antioxidant that may lower cancer and heart disease risks and may do other wonderful things. Watch more on catsup…
- Organic - It's What's for Dinner: Besides not making use of added hormones, grass-fed beef is often leaner than conventional beef and can contain about 5 times the good omega-3 fats. And choosing free-range beef promotes farming practices that help our environment as well. More about beef…
- Bonus - Red, Red Wine: Scientists were happy to discover the health benefits of drinking a moderate amount of red wine: Resveratrol, an antioxidant in the skin of red grapes might help slow aging, prevent cancer and do other wonderful things. Organic wines can average about 32 percent more resveratrol and go splendidly with a nice organic marinara and organic salad. More on red wines…
Want more organic recommendations for the whole family? Click here for Dr. Greene's Organic Prescription.
Edited by Dr. Greene on August 11, 2009. As research is on-going, you may want to check several sources for the latest information.
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41 Comments:
Organic is definitely the right way to eat along with macrobiotics.
I have lost my job and it is very expensive to shop at whole foods stores. How do I ensure the health of my family on a budget?
We need more affordable whole food stores...They seem to only be located in the wealthy neighborhoods.
Hi, Anon --
Have you ever heard the expression "The poor pay more?" This means exactly what it says. People who don't have money don't have access to many of the ressources that would make their lives easier, more productive, safer, and healthier. This includes safe foods that would help them to have better health.
That's reality, world wide.
I empathise with what you're saying. When I get to feeling down about this truth, I remind myself that I have lots more -- including meals -- than most of the people on earth.
Try looking for a trader joe's or even a harris teeter! both are much cheaper then whole foods and sell just as much produce and have almost as much of a meat selection.
growing your own is the cheapest. even in a small space you can grow many things in containers. i've been successful with tomatoes, cuc's, squash, lettuce, green beans, & strawberries in containers. Most can be frozen for use throughout the year too. visit a local farmer's market. or see if your area has any CSA's (community supported agriculture farms).
Dr Greene,
I am intrested in what specific pesticides are in these vegitibles that we should avoid? i find it interesting in the organic agenda how much facts and various processing procedures are generalized... its a shame really. non-organic foods are healthy and full of nutrients and is more equipt to meet Anonymous's (as well as the rest of the non American world) buget needs. Its evendent that the organic movement has forgotten that american production can feed the world -
Organic foods are great, however if you are peeling the fruit or vegetable no need to buy organic. If not there are fruit and vegetable washes you can buy or make yourself with chlorox or lemons to wash off the pesticides.
Most whole foods have both organic and conventional produce and in Altanta are becoming very competive in their pricing, PLUS their produce is very fresh, not so at other chain stores.
I disagree with the comment "the poor pay more"
The harder I work and the moreI get compensated, the more I pay. And, no matter how "rich" someone is, no one deserves to be taken advantage of.
I think growing your own or buying non organic and thoroughly washing it are your best options.
We live here in Central Oregon and started to grow Lettuce and Tomatoes in a large greenhouse we grow them hydroponic they taste wonderfull. The growing of plants in nutrient solutions is another way to grow veggies our customers love them. Catherin
Hi folks, Just a thought here on an idea of how to save some money with organics. We plant a small garden every spring. We don't have a lot of land. So we've planted cabbage around the lamppost and veggies around the mailbox. It raises some eyebrows, and some thought it was decorative! If you have size constraints, but don't want to mess up your landscaping, you can do as we did... we planted tomatoes in containers and they have been so flavorful and delicious! The best success we've had was getting the type of tomatoes that were called out as Container Tomatoes, although we also had cherry tomatoes last year in containers. Also, we have neighbors who also plant small gardens. We exchange veggies or herbs so that everyone gets a good variety.
Another idea is to buy in bulk, but to again, utilize your network of friends/neighbors who are looking to get a good deal too. This time of year is great for Farmers markets, and for some, you can wheel a better deal closer to 11:00 a.m., when they're getting ready to roll up for the day. Some just don't want to haul all their unsold goods back home. You can get a good haul of what's leftover for a lot less (but bear in mind, it's not the choicest pick of the morning!)
Anyway, just trying to help out. Hope you can use this. Take care, be well and God bless.
To the anonymous person: try searching online for other grocery stores that are all natural and possibly cheaper. For example, do you have a Sunflower Market? They have great sales every week and everything is either organic or all-natural...etc
Ummm...you forgot one of the most important benefits of beef- IRON, which many women are deficient it! Just FYI!
Eat Anything You want
Whether you want to gain weight, lose weight, or maintain you weight, the most important factor in you daily food regimen is keeping the proper balance of utrients. You will probably be relieved to know that I do not intend to place any painful, worrisome, or severe restriction on the foods you eat and enjoy. I do not want to deprive you of anything you like. I want you to be able to eat whatever foods you want, whenever you want as long as you eat them in the right portion and proportions.
being health is not really hard.
you just need to control what you eat, keep your self happy and life in a simple way.
Learn To eat more & lose more
Organic milk at Trader Joe's 5.99 a gallon. Standard milk 2.19 a gallon. Not many can afford it.
Organic is more expensive--agreed. But it's interesting that many people won't bat an eyelash at paying for a nice glass of wine, or a pair of designer jeans, or a manicure, or whatever, but will balk at paying a couple dollars more for something that's an investment in their health. Don't get me wrong, I do it too. But I have found that if I stop and think about "what's really important," I build a budget that prioritizes healthy choices and saves money on unhealthy, or unneccesary, items. I also have a child, and she's a huge motivator in that direction.
Also: simply washing fruit does not remove the risk from pesticides: http://healthmad.com/health/does-washing-produce-remove-pesticide-residues/
Pesticide free isn't the only benefit of organic, so just washing non organic doesn't give you the same benefits of buying organically grown. In addition to being less harmful to the environment, produce grown without pesticides and other chemicals are significantly better nutritionally. Without man-made chemicals to ward of pests, plants develop their own defenses in the form of flavonals, polyphenols, and antioxidents (all of which are extremely beneficial to our health). Basically, when produce grows as nature intended it to grow, the product is much more nutritious and wholesome in addition to being non toxic
to the anon who is concerned about the price at chain stores - try looking nearby for farmer's market or stands. They are always much cheaper than grocery stores, and offer a way to get fresher organic products, but less packaging and less travel time for shipping are great for the environment too! Good luck!
While it's true that organic food is generally better for you and far tastier, many produce stands and farmer's markets on the East Coast are composed of commercial companies, and with little competition to boot. I personally don't consider one or two trucks on the side of a street to be a "farmer's market" but I'm spoiled; our local market has up to eighty venders in a single day, closing four square blocks of downtown streets for six hours.
If you go to any of these roadside stands, try to encourage the participating farmers to go organic or at least limit their pesticide usage. Only through public pressure will farmers try new techniques to market their produce.
West Coast consumers still have the best farmer's markets in the country, with robust competition in cities from San Diego, Los Angeles and San Francisco to Portland, Seattle and Vancouver, BC. Hopefully other cities will take up these models and get more organic farmers to participate in their local markets.
People say 'organic is best' 'whole foods is the way to go!' ummm sure! And....you're buying??? (Nice of the author to just presume that we can all afford these 'ideas' AND that there were BUDGET alternatives provided, really thorough article...)
I LOVE the idea of the individual who suggested it's best to just grow your own. LOVE IT! (Now if I could just develop a green thumb and have the space, honest, not being sarcastic here!) THEN I'd not be sinking my money into those markets who OVER CHARGE *FOR* all that lovely organic produce....(And I'd know exactly where it came from! no waiting, etc. etc.
This article is ridiculous. There is no proven difference between organic and regular foods. Most organic producers play off of people's emotion and fear. Do some research and find out for yourself so you can make an informed decision. It's defnitely not worth the extra money. It's unethical to produce less food on more land. Also, BST or the "hormones" used to produce more milk are not actually IN the milk. There is no difference. This is a chemical that cows produce naturally anyway.
WebMD should be ashamed for publishing such a biased article. Present the facts. Both sides. WebMD has just lost all credibility.
I am the daughter of both a dairy farmer and family practice doctor and am extremely disappointed to read that this doctor claims that conventionally produced dairy products contain "additional hormones and antibiotics." This couldn't be further from the truth. Each load of milk from all farms is tested free of antibiotics BEFORE it is even brought in to the processing plant. Also, hormones occur naturally in all milk, including organic milk. There is no increased levels of any type of hormone in conventionally produced milk when compared to organic. And guess what.....you cannot test milk to see if farmers have used rBST on their cows....it is naturally found in the milk. Also, omega type fatty acid content of milk is based on the diet of the cow, not because the milk is organic.
Any further questions about how food is grown should be directed to a farmer.
I am also the daughter of a dairy farmer, and the previous poster is exactly right. All loads of milk are tested. The hauler takes a sample from every farmer's tank before filling the truck. All of the samples are tested before the truck empties it's load. If your sample is found to be tainted - you've just bought yourself a very expensive truckload of milk. No farmer wants this to happen to them. No one is more concerned about product quality, and animal welfare than the farmer. It's in their best interest.
I trust Webmd to give me evidence based advise. Where is the evidence organic is better? First the term organic does not tell you much. To me, organically grown means grown inefficiently. I doubt we could feed the world if all food was grown by "organic" standards. So I guess only the rich deserve organic?
I hope Webmd pulls this article. Otherwise I will have to look elsewhere for evidence based advice.
Hey Norm, there are NUMEROUS scientific studies that show the effect of pesticide residues (tested and proven residues) have on the body's signalling devices (both intracellular and extracellular, including hormones, a type of signaling device), as well as affecting gene expression and immune function (which is not only vital in fighting off disease but in the repair of daily cellular mutations which we all experience on a daily basis). It is also proven that organic produce has a higher percentage of nutrients because of how it is grown. All you have to do is google real scientific studies (written by scientists on scietific journals) and it's all there for you.
As for cost? My grocery bills are cheaper now thy I buy all fresh organic produce and have cut out anything that is processed. I can buy fresh organic apples (12 of them!) for the cost of a bag of doritos, and organic milk for the coat of a 12 pack of soda.
Anonymous, you better read the studies closer and do not read the newspaper headlines. Yes, pesticides in high quantities can be harmful (especially for those who work with them). This is true of everything, including water. Toxicity is always related to dose.
Yes, studies have shown organic foods can have lower pesticide residue. No, I have not yet seen a good study showing the lower quantity in organically grown food is better than a normal healthy diet.
The residues from pesticides on food, natural or synthetic, are not likely to cause harm to consumers because they occur in minute quantities.
Hey Norm, anonymous here, trace amounts of some substances are just as likely to fit into cellular receptors as a large amount of that substance. Any simple Biology 101 class will teach you that. I'll say it again, there are NUMEROUS studies in scientific journals that delve deeply into this topic and take it ride down to the extracellular receptor level. I'll pit it in simple layman's terms (it's the SIZE and SHAPE of the signaling device (aka chemical, or natural hormone, etc) that makes all the difference in the world, that sets off a series of unnatural biological effects. For some people, those effects may not be noticable. For others, it may mean disease. You cannot make statements that everything in moderation for all people, of all ages, is safe, that is a dangerous mentality and no where have you backed up your statements with scientific evidence or research studies. I am, however, giving you the benefit of the doubt that you are either a scientist yourself or are fully versed on molecular biology.
Organic tastes better.I do not have a lot of money, but can buy some organic on sale. I also have a small garden. Doesn't get or taste any better. Just do what ya can in life.
Sunflower market, it is organic and less expensive than whole foods :D'
I LOVE organic milk. I think it tastes so much better. And as a bonus, it last longer too. Regular milk will go bad in 4-5 days in my fridge, where organic will last 2 weeks, sometimes 3. As for other stuff, I usually buy what's on sale/cheapest. Sometimes it's organic and sometimes not. In this economy just trying to watch the pennies, but I do buy strictly organic milk
There is a way to offset the costs of organic produce. Yes, grow it yourself. Before you say you can't do that, realize how easy it is. If you buy heirloom seeds (found on line or in organic markets) that one package will more than pay for itself. You can save the seeds of a few of the fruits/veggies for planting the following year. This does not work with hybrid seeds. Also, another benefit of organic is not only the chemicals added during growing, but the seeds are not (GMO) genetically modified. Even if there is no added chemicals the chemicals can be spliced into the produce. So produce that is genetically modified cannot be called organic. you cannot remove the chemicals they are in the seed. The company "Monsanto" is behind much of this. Check them out to see what they are doing to us. They are the ones behind the push to not state on products that they are genetically modified. Hmmmmm makes you wonder why????
You can also can/freeze what you grow. Canning equipment can be bought at flea markets, yard sales, etc very cheap. And if you have to buy it new it is not that much for something that will save you a bundle, help you stay healthy, taste delicious, store in glass jars rather than plastic, give you a supply for winter so you don't have to run out as often, the ability to plan your meals for what you have on hand, and the fun of canning it and making your own. The one package of seeds you buy will last your lifetime because you can save the seeds from the produce for the following year. Most Heirloom companies give you directions on how to store the seeds.
Are we supposed to believe that food items labeled "organic" are grown without the use of chemicals? It is impossible for me to believe that corporate giants, farming hundreds and hundreds of acres,are growing their fruits and vegetables without using chemicals! It is foolish to believe that "organic" chemicals are being used to kill the multitude of invasive pests that destroy crops? And are "organic" substances being utilized to destroy the multitude of noxious weeds eagerly strangling whatever crops are being grown alongside them?
Doubtful.
"ORGANIC" farming is a wonderful concept! I would much prefer eating and drinking foods that have never been exposed to noxious and possibly toxic chemicals! But hey folks! It just ain't possible to feed the multitudinous millions without using 21st century chemistry to kill off hungry insects and equally hungry weeds! Unless you and yours wish to spend 12-14 hours a day to join millions of others out in the fields picking off worms and bugs and pulling up weeds...grown your own for your own!
1) There's more to organic farming than not using pesticides and using organic fertilizers. Read "Organic Gardening and Farming" magazine and learn.
2) Costco has organic milk at lower cost, plus lots of other organic foods, cleaners, etc.
3)Do you really belive that the pesticides only wind up on the skin of the produce and not on the ground to soak into the soil and into the roots of the vegetables and then into the water supply from runoff. Did you know that, when you shower or bathe you absorb whatever hormones, pesticides, etc., that are in the water through your skin? BTW, most municipal water treatment plants do nothing to remove hormones? How 'bout the hermaphrodite fish that are turning up in our lakes and streams.
Do you grasp the fact that our real problem is too many people and it's only getting worse?
Farmers are my heroes. They are on the frontlines of health: providing the food that not only fuels our bodies, but is the very substance of our bodies and of their efforts to prevent and repair damage.
Organic milk and organic meat are made without the use of routine antibiotics, cloning, or of added synthetic hormones. The animals must have access to organic pasture to graze and any additional food they eat also must be grown without the use of toxic synthetic pesticides or genetically modified seed.
While the antibiotics may not be present in the milk at our table (unlike the hormones that remain present in meat), they can still contribute to antibiotic resistance – a real and growing threat.
In fact, in a 2008 study, researchers associated with the Johns Hopkins School of Public Health reported a new path of human exposure to antibiotic-resistant bacteria from animals—just driving in a car on the same road behind the trucks transporting broiler chickens! Increased levels of drug-resistant bacteria were found in the air and on the surfaces in these cars.
This is not trivial. Far more antibiotics are used in conventional agriculture each year to cheaply promote growth in animals than are used to treat all diseases in all the people in our country.
Supporting organic agriculture is a good choice for our own families, and also helps those around us by supporting clean air, water, and soil that benefit us all.
hi,
no doubt organic is the right way, but what I feel is they should be available to the common woman at an affordable rate. They should also have access to the people in remote areas.
For a woman who runs on a budget it is next to impossible to think of organic.
Thanx for the information and giving an opportunity to express my opinion.
Before I switched to all organic, I had terrible food cravings,bad skin and terrible digestion.I eat less food as a result and thus save money in the long run.I now almost totally avoid fast food and eating out.Eating organically for me, is the way to go.
Shame on you web md, I always trusted your imfo but this organic food article has several unproven statements. A recent 15 year study proved that the same varietys of fruits and veggies grown organically or traditionally have the exact same nutrient level. Claiming that organic tomatos have more lycopene is totally false, lycopene content in a tomato is a genetic trait and has nothing to do with growing conditions. The only way there would be a difference in the lycopene content is if different varietys were tested. I worked in an agricultural lab for 5 years. Opinion is not fact. Stick with the facts.
Great list and these are really interesting! Go organic! I also like the discovery about red wine. Sweet!
support your local co-op market! I love to shop at People's Market in San Diego for my organics :)
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